Warm-up
3:00 Bike or Row
then..
Lunge/Squat Complex x 3
5 Forward Lunge Each Leg
5 Cossack Squat Each Leg
5 Reverse Lunge Each Leg
5 Air Squats
5 Squat Jumps
then…
:30 Samson Stretch Each Side
:30 Pigeon Stretch Each Side
Weightlifting
Back Squat (8,8,6,6)
E4MOM for 4 sets
Set 1 – 8 reps @ 65%
Set 2 – 8 reps @ 70%
Set 3 – 6 reps @ 80%
Set 4 – 6 reps @ 85%
Metcon
Metcon (AMRAP – Reps)
20 min AMRAP
8 Double DB Thrusters (50/35)
4 HR Push-ups (Rx+ Strict HSPU)
8 Double DB Hang Clean & Jerk
4 Pull-ups (Rx+ C2B)
8 Double DB Thrusters (50/35)
8 HR Push-ups (Rx+ Strict HSPU)
8 Double DB Hang Clean & Jerk
8 Pull-ups (Rx+ C2B)
8 Double DB Thrusters (50/35)
12 HR Push-ups (Rx+ Strict HSPU)
8 Double DB Hang Clean & Jerk
12 Pull-ups (Rx+ C2B)
8 Double DB Thrusters (50/35)
16 HR Push-ups (Rx+ Strict HSPU)
8 Double DB Hang Clean & Jerk
16 Pull-ups (Rx+ C2B)
8 Double DB Thrusters (50/35)
20 HR Push-ups (Rx+ Strict HSPU)
8 Double DB Hang Clean & Jerk
20 Pull-ups (Rx+ C2B)
*Continue to add 4 reps to the Push-ups and Pull-ups each round until 20 min is up.